Barbell reverse wrist curls These work the wrist extensors on the top of the forearms. Sit on a bench and rest a barbell on the end of the bench or on your knees. Keep your arms braced because only your wrists should move. Grasping the barbell with an overhand grip, drop your wrists as far forward as possible and then raise them as much as possible. The movement is short, so don't make it any shorter; use a weight light enough to allow a full stretch and contraction during each rep. Perform each rep slowly to keep constant tension on the extensors.

Branden moved up from the 202 to the 212 Class in 2012. He competed in the 2012 Valenti Cup where he took fourth. Working with coach Noel Fuller, Team Ray has found their footing and are anxious to kick it into high gear for 2013.

When Branden joined AMI, he was quaoted:

" It seemed like yesterday that I had dreams of being a Weider Athlete and now that dream has come true. I am extremely grateful for this opportunity and will put forth the hard work, dedication, and discipline required to represent such a prestigious team."

Judging by the swollness in his latest FaceBook posting, Branden is going to tear it up!